12 Minutes of Work
Beginners: 30 Seconds Work | 10 Seconds Rest
Intermediate/Advanced: 50 Seconds Work | 10 Seconds Rest.
Exercise #1: Front Raises: hold one Equalizer Bar in your hands. Grasp the upright supports with both hands, slightly above the bottom supports, the bottom supports closest to your body. Your arms should be fully extended, hanging at your sides.Keeping your arms straight, lift the Equalizer Bar directly in front of your body until your arms are extended in front of your shoulders. Return to starting position.
Exercise #2: Squats + Lateral Hold: Pick up one Equalizer Bar so that you’re holding it halfway between the top and bottom. Lift the bar directly in front of you, your arms straight, so that the Equalizer is being held perpendicular to the floor. Squat down, as if you were going to sit in a chair. Keep your heels planted on the floor and your head and chest up, facing forward. Stop when your thighs are parallel or slightly deeper than parallel to the ground.
Exercise #3: Push up Stand facing the bars, your body positioned between them, your feet about two to three feet away from the nearest support. Bend forward and grasp the foam hand holds, then straighten your legs and body so that your body forms a straight line from your heels to your head, your arms fully extended. Bend your elbows and lower your torso toward the bars. When your chest reaches bar-height, press yourself back to the starting position.
Exercise #4: Pulls ups Lie down underneath one bar , holding onto the top bar by placing one hand on each side of the foam hand holds. With your knees bent and your feet flat on the floor, lift your hips up off the ground so that your body forms a straight line Pull your torso up toward the bar, by bending your elbows and squeezing your shoulder blades together.